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Wheat Berries with White Beans and Winter Vegetables

March 14, 2016 By Chef Michelle Hauser MD Leave a Comment

whole grain white bean and winter vegetables
This delicious, hearty recipe is solidly in the winter comfort food category–and just happens to be healthy! You can use any whole grain that is earthy in flavor and a bit chewy. I prefer Kamut or wheat berries, but short grain brown rice or pearled barley also work well.

Kamut vs. Wheat Berries

For those of you who haven’t heard of Kamut, it is the trademarked name of an ancient type of wheat berry that was originally grown in Egypt. It is high in protein (12-18%) and always organic. The taste is nearly identical to traditional wheat berries.

Time-saving Tip for Cooking Whole Grains

Many whole grains take 35-60+ minutes to cook–something I cannot wait for when I get home starving after a long day of work. To solve this problem (and avoid getting take-out), I cook a batch of some type of whole grain most weekends, portion into family-sized servings, and freeze in Ziplock baggies or freezer containers. Then, I just empty the frozen grains into a microwave safe container, cover with a plate, and heat for 1-3 minutes. This technique yields whole grains that taste no different than if they’d been freshly made for that meal! This recipe utilized whole grains that were precooked and reheated in this way. This process is simple and shown in more detail in the Basic Techniques Series: Cooking Whole Grains post which includes a cooking time chart for most whole grains.

whole-grain-white-bean-and-winter-vegetable-dish-with-pickled-red-onions-2

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Whole Grain, White Bean and Winter Vegetable Dish with Pickled Red Onions

Wheat Berries White Bean and Winter Vegetables
  • Author: Chef Michelle Hauser MD
Scale

Ingredients

Pickled Red Onions:

  • ¼ cup extra-virgin olive oil
  • Juice of one medium or large lemon (zest lemon before juicing)
  • ¼ teaspoon sea salt
  • ½ cup thinly sliced red onions

Ingredients for the rest of the dish:

  • 1 Tablespoon olive oil
  • 2 medium carrots, sliced 1/8-1/4 inch thick
  • 1 large parsnip, sliced 1/8 inch thick
  • 1 medium or large fennel bulb, halved then sliced ¼ inch thick
  • Salt, to taste
  • Pepper, to taste
  • 1 can (or 1–1/2 cups cooked) white beans, drained and rinsed
  • 2 cups cooked Kamut or wheat berries
  • 1 Tablespoon brown sugar
  • Zest of 1 lemon, chopped
  • ¼ cup roughly chopped fresh dill
  • 1/3 cup chopped, roasted almonds

Instructions

  1. Combine the ¼ cup olive oil, lemon juice, salt and red onions in a small bowl. Stir and set aside.
  2. In a large skillet over medium high heat, add 1 tablespoon olive oil and swirl to coat the bottom of the pan. Toss in the carrots, parsnips, and fennel slices then season with salt and pepper. Cook, stirring occasionally, until vegetables get somewhat browned (about 10-12 minutes).
  3. Add the beans, Kamut and brown sugar to the skillet and cook for another 3-5 minutes to heat through. Add the lemon zest and dill; stir to combine. Remove from heat and add red onion mixture; stir and season with salt and pepper.
  4. Let rest at least 5-10 minutes before serving.
  5. Serve topped with chopped almonds. Serves 6-8 as a side dish; 4 as a main dish.

Notes

Makes a great vegetarian main dish, or side dish for fish or chicken. 6-8 servings as a side dish or 4 as a main dish.

Nutritional Info (per serving): Calories 449, Total Fat 20.6g, Saturated Fat 2.6g, Cholesterol 0mg, Sodium 326mg, Total Carbohydrate 57.5g, Dietary Fiber 16.8g, Sugars 9.9g, Protein 14.1g, Vitamin A 32%, Vitamin C 41%, Calcium 15%, Iron 23%

Filed Under: California/New American, Dairy-free Recipes, Main Dishes, Mediterranean Diet Recipes, Middle Eastern Recipes, Side Dishes, Vegan Recipes, Vegetarian Recipes Tagged With: almonds, brown sugar, carrots, dill, fennel, kamut, lemon, olive oil, parsnip, red onion, wheat berries, white beans

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Chef Michelle Hauser, MD

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Michelle Hauser
Stanford Scope covering the culinary med course #c Stanford Scope covering the culinary med course #culinarymedicine #stanford #nutrition https://scopeblog.stanford.edu/2022/05/27/nutrition-meets-health-through-culinary-medicine/
Made in a cooking class with my patients today: Ch Made in a cooking class with my patients today: Chana masala and roasted cauliflower with cumin & coriander; fruit chaat #IndianFood #culinarymedicine #chefinmedicine #chanamasala #fruit chaat #foodismedicine
Mise en place for chana masala with my patients to Mise en place for chana masala with my patients today— Clockwise from the top: garam masala, turmeric, asafoetida, ground cumin, salt, cloves, cinnamon stick, green cardamom, bay leaf, whole cumin seeds, red chili powder (rashampatti) is in the center. #foodismedicine #culinarymedicine #chefinmedicine #indianfood #chanamasala
Gorgeous Buddha Bowls and Steel Cut Oats from toda Gorgeous Buddha Bowls and Steel Cut Oats from today’s Teaching Kitchen course for MD & PA students-photo by the talented @soulfoodsalon (who frequently joins the course as volunteer faculty-thank you!) @stanford.med @chefinmedicine #culinarymedicine
Stanford MD & PA students graduate from the teachi Stanford MD & PA students graduate from the teaching kitchen with honors-so much delicious food shared at the final potluck tonight. Everything had a story, showcased a lesson from the course and students reflected on what they learned that would most help them counsel patients on dietary changes. #culinarymedicine #stanfordmedicine @stanford.med #meded #teachingkitchen @soulfoodsalon #worldflavors #unapologeticallydelicious #healthycooking
Fruit forward desserts prepared by Stanford MD & P Fruit forward desserts prepared by Stanford MD & PA students-SURG 244 The Doctor is In (the Kitchen)—teaching kitchen elective. So delicious 😋-thanks to Drs. Elizabeth Shepard, Sue Kim, and Christopher Gardner along with Lindsay Kennedy, PA and for volunteering to share the overlap of their work and culinary medicine with the students! #CulinaryMedicine #FoodIsMedicine #Dessert #TeachingKitchen #FruitForward #DessertFlip #Nutrition #MedicalEducation #MedEd #stanfordmedicine
The Dietary Spectrum: When Food Becomes Medicine-- The Dietary Spectrum: When Food Becomes Medicine--Keynote presentation filled with tips on guiding patients to make dietary behavior changes. #LM2021 #nutrition #foodasmedicine #behaviorchange #obesitymedicine #culinarymedicine lmconference.org/2021/LM21/index.asp
Just finished a fantastic session with @spiceboxtr Just finished a fantastic session with @spiceboxtravels on implementing culinary medicine in clinical practice! Check out the rest of the American College of Lifestyle Medicine 2021 Annual Conference for a recording and other lifestyle medicine CME opportunities. #LM2021 @aclifemed #CulinaryMedicine #LifestyleMedicine #ObesityMedicine
Eat More Plants bite-sized chat today 10AM PST/12 Eat More Plants bite-sized chat today 10AM PST/12 CST for Lifestyle Medicine Week #ACLifeMed #lifestylemedicine #foodismedicine
Ready to record a bite-sized chat on the WHAT, WHY Ready to record a bite-sized chat on the WHAT, WHY, and HOW to Eat More Plants for #LMWEEK. Register at the link above for this and other chats on Lifestyle Medicine topics throughout the week (5/31-6/4) #ACLM #lifestylemedicine #eatmoreplants #foodismedicine
Gorgeous salad from @spiceboxtravels new book, Spi Gorgeous salad from @spiceboxtravels new book, Spicebox Kitchen. Highly recommend! My patients really enjoyed this as well. Orange & Olive Salad with Almonds #chefinmedicine #bloodoranges #salad #spiceboxkitchen #mediterraneanfood #eattherainbow #plantbased #wholefood #vegan #glutenfree
So excited to receive my copy of Spicebox Kitchen So excited to receive my copy of Spicebox Kitchen written by my super talented friend, and doctor-chef, @spiceboxtravels ! I made the Gado Gado tonight and it was enjoyed by all. Can’t wait to try more of her delicious recipes. Do yourself a favor and get this book! #spiceboxkitchen #flavor #spice #culinarymedicine #chefinmedicine
The next adventure—I am officially joining the D The next adventure—I am officially joining the Dept of Surgery as Clinical Associate Professor at Stanford! I am looking forward to working with new colleagues to build a medical/lifestyle weight loss program at Stanford that brings together the best of weight management, internal medicine, lifestyle medicine, culinary medicine, and other specialties to provide multidisciplinary care for patients with overweight and obesity. (I will remain in my other positions as well.) #stanfordmedicine  #obesitymedicine #lifestylemedicine #culinarymedicine #stanfordgensurg #stanfordsurgery #stanfordhealthcare
Second COVID-19 vaccination ✅ So thankful to be Second COVID-19 vaccination ✅ So thankful to be fully vaccinated! #chefinmedicine #covid_19 #vaccine #covidvaccine #pandemic #protectingmeprotectingyou #protectingmyfamily
Excellent Ramen on a chilly day. This was from a h Excellent Ramen on a chilly day. This was from a highly adapted version of Easy Vegan Ramen from @minimalistbaker , but if you follow the recipe it’s sure to turn out delicious 😋 I plan to adapt the broth for Pho next time #chefinmedicine #vegan #plantbased #ramen #eatmoreplants #tofu #soup
Thankful for our little family, our health, having Thankful for our little family, our health, having a roof over our head and food on our plates. Really missing family, too. It has been a year since I’ve seen my parents and siblings, grandparents, and so on. Hoping 2021 brings us together again. Thankful for FaceTime and Zoom in the meantime.
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